Cope Ahead

Plan for difficult situations before they happen

Cope Ahead is the practice of rehearsing a plan for handling difficult situations before they arise. By imagining yourself coping effectively, you reduce the chance of being overwhelmed when the actual situation occurs.

Cope Ahead is the 'C' in ABC PLEASE — Accumulate positives, Build mastery, Cope ahead. It's like a fire drill for your emotions.

The Steps

  1. Describe the situation that is likely to prompt difficult emotions
  2. Decide what coping or problem-solving skills you want to use
  3. Imagine the situation as vividly as possible — see, hear, feel it
  4. Rehearse coping effectively in your mind, step by step
  5. Practice relaxation after rehearsing

When to Use Cope Ahead

  • Before a difficult conversation or confrontation
  • Preparing for a triggering event (family gatherings, medical appointments)
  • Anticipating high-stress situations at work or school
  • Any time you know a situation is coming that usually overwhelms you
The more vividly you imagine yourself coping, the more prepared your brain will be in the actual moment. Mental rehearsal activates the same neural pathways as real experience.

Resources